GYM WORKOUT
Day 1:
Shoulders and Abs
Dumbbell Shoulder Press:
6-8 reps x 4 sets
Dumbbell Bentover Raise:
6-8 reps x 4 sets
Lateral Raise:
8 reps, 3 drop sets x 4
Leg raises:
15-25 reps x 4 sets
Cable Crunches:
15-25 reps x 4 sets
Day 2:
Calves and Legs
Squats:
6-8 reps x 4 sets
Deadlifts:
6-8 reps x 4 sets
Leg Extensions:
8 reps, 3 drop sets x 4
Leg Curls:
6-8reps x 4 sets
Straight Leg Calf:
6-8 reps + 2 drop sets x 4 sets
Bent Leg Calves:
20-30 reps x 4 sets
Day 3:
Chest and Triceps
Incline Dumbbell Chest Press:
6-8 reps x 4 sets
Decline Dumbbell Chest Press:
6-8 reps x 4 sets
Centered Cable Chest Fly:
6-8 reps x 4 sets
Dumbbell Tricep Extensions:
6-8reps x 4 sets
Tricep Press Downs:
6-8 reps x 4 sets
Day 4:
Back and Biceps
T-Bar Rows:
6-8reps x 4 sets
Barbell Rows:
6-8 reps x 4 sets
Pulldowns:
6-8 reps x 4 sets
Bicep Barbell Curl:
6-8 reps x 4 sets
Hammer Curls:
6-8 reps x 4 sets
Barbell Forearm Extensions:
6-8 reps x 4 sets